KEY: Foot placement is everything. Always step outside the centerline —
never stay in the path of the attack. Whether stepping forward or back, move at an angle.
The attacker aims for the center. You are never there.
01
ONE TWO PUNCH
STRIKING COMBO DRILL
👊
Follow the song's callouts. Jab (1) then cross (2) — step off the centerline on every combo.
Plant your foot at an angle, never straight back. The song is your coach.
ROUNDS
3
REST
02
KICK IN THE KNEECAP
LOW KICK DRILL
🦵
Follow the song's callouts. Drive your kick to the outside of the knee —
step off the centerline first. Every kick starts with your angle. The song leads.
ROUNDS
3
REST
ONE TWO PUNCH
ROUND 1
0:00
FOLLOW THE SONG
ROUND 1 OF 3
👣 Step off the centerline — never be where the attack is going.
INSTRUCTIONAL VIDEOS
Learn the fundamentals from the BYOB masters.
▶
STANCE & GUARD
2:45 • FUNDAMENTALS
▶
THE JAB
3:12 • STRIKING
▶
HEAD MOVEMENT
4:05 • DEFENSE
▶
COMBINATIONS
5:30 • STRIKING
BODYGUARD DIET
Fuel your body like a weapon. Daily macros and recipes.
Protein
180g
Carbs
220g
Fats
65g
TODAY'S RECIPES
WARRIOR BOWL
Chicken, quinoa, broccoli • 650 kcal
›
RECOVERY SHAKE
Whey, banana, peanut butter • 400 kcal
›
FIGHTER'S OATS
Oats, honey, banana, protein • 480 kcal
›
DAILY HABITS
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TOTAL REPS
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